I always look forward to track workouts - they're my favourite part of training. Mike rarely tells us the workout specifics ahead of time, but we always have an idea whether it will be a "strength" workout (longer reps or tempo, low-to-moderate intensity, with generally shorter rests) or a "speed" workout (short reps, high intensity, longer rests).
During the warm-up run Amanda, Shannon and I threw out our predictions about the workout as we almost always do. None of us correctly guessed the workout, which was:
5 sets of [200m, short rest, 150m]
followed by a 400m "tag" (a hard or nearly all-out effort)
Amanda and Shannon are preparing to race on Friday, so they skipped the tag at the end.
After the workout, Amanda and I did a bit of pool running to cool off a bit and help kickstart recovery from the workout. The pool has become an essential part of training and recovery for us and Mike's entire UofM team - there are always a few girls there and today we met up with Erin Finn and a few others.